The power of bodyweight exercise is undeniable. Many people use it to help them maintain a healthy lifestyle, lose weight, and strengthen their core. But there are so many options of exercises to choose from. It can be hard to know where to start. Here are the three total body medicine ball exercises that you can try.
If you’re looking for some easy exercises that will make a huge impact on your workout routine, read more to know the bodyweight medicine ball exercises that are sure to help you develop strength and stamina in all areas of your body.
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Workout Variations
Here are different ways to set your workout up. But remember, as you move down the list, the sets become more intense! Use straight sets and pyramid sets as normal for most workouts but mix in some others from time to time.
- Straight sets are the most common type of set. In this, you will perform a certain number of reps then rest for 90-120 seconds before repeating that same number.
- Pyramid sets are when you want to increase the weight lifted using a specific pattern. The weight is decreased as reps go up, and then increased again after each rest period until it reaches its original form at the bottom of your pyramid set.
- Supersets are sets performed in either straight or pyramid fashion. They work on the principle of reciprocal inhibition, which is the phenomenon that each muscle group relaxes when one contracts and vice versa.
- Compound sets are similar to supersets, but you only perform one exercise at a time instead of two.
- Tri sets are sets of three exercises that target a specific muscle group, usually with 3 or more “heads”, like the deltoids, quadriceps, and lats.
- Giant sets are four different exercises that you can use on one muscle group to make it tired, an antagonistic/antagonists muscle group, or a joint complex.
The Benefits of Exercise
Exercise is good for you and can help with weight loss. However, if your job requires that you sit at a desk most of the day then it may be hard to fit in workouts due to busy schedules. The good news is there are ways around this:
- Start slowly so that your body won’t feel too taxed during the early stages
- Find something like walking or swimming that’s easy on your joints just because they’re easier
- Finally, try to get the recommended amount of exercise for your age – even several short bouts every day will make an impact!
Health benefits include the following:
- Help you control your weight. To prevent weight gain, you have to watch your diet. To lose weight and stay healthy, you must exercise enough to burn more calories than what is being consumed.
- Reduce your risk of heart diseases. Regular exercise strengthens your heart, improves circulation, and lowers blood pressure. These benefits make it easier to prevent heart diseases like high cholesterol or coronary artery disease by lowering the risk of a heart attack.
- Strengthen your bones and muscle. Exercise can help build strong bones. It also helps prevent the loss of bone density that comes with age. Muscle-strengthening activities are a great way to increase or maintain muscle mass and strength, which is critical for lifelong health.
- Increase your chances of living longer. Studies have found that physical activity can reduce your risk of dying early from the leading causes of death, like heart disease and some cancers.
Tips for your Medicine Ball Exercises Routine
If you are looking for a quick and easy way to get started on a new exercise regime then the following tips will help.
1. Set Realistic Goals
Breaking your ultimate goal down into smaller, manageable stages will keep you motivated as you work towards achieving it.
2. Be Consistent
If you want to see results, it is important to be consistent in your workouts. Sticking with a workout plan and avoiding frequent breaks will help you get the result that you desire.
3. Warm-up
The most important part of any workout is warming up thoroughly. Failure to do so may increase the risk of injury, and it also decreases your exercise effectiveness.
4. Will Power
Give up, and you will end up having setbacks. Instead of giving up, use these setbacks to re-motivate yourself.
5. Water
Drink plenty of water before, during, and after exercising to stay hydrated. Dehydration will result in a drop in performance, as well as lead to serious health risks.
6. Try Something New
Try new exercises, workouts, and activities to keep your program fresh! Keep challenging your body and preventing boredom.
3 Total Body Medicine Ball Circuit Exercises
1. Underhand Throw
Underhand Throw
Place the ball in low your hands so that you can launch up as high as you can. Be sure to get out of the way of the ball so it won’t knock you out as it comes back down. Make sure you launch straight up to get the most out of this exercise. Squat down, stand up fast, and push in through the floor or the ground. Launch the ball up again, extending your arms up towards the sky or ceiling. When the ball hits the ground, pick it up and repeat.
2. Cross Body Slam
Cross Body Slam
Front slam are just slamming the ball straight down on the front of the body, but this exercise is a little different. Slam the ball at the outside of the body; cross it over the mid-line with the ball outside of the opposite foot, and alternate it every time. This is great to target the core but also focuses on rotational power. You want to make sure that you are slamming with the upper body and picking the ball up with legs.
3. Squat Toss
Squat Toss
Toss the ball straight up and catch it on the way down. This is good for vertical power. Keeping your back flat, squat down as deep as you can and throw the ball evenly with both hands. Launch it up as high as you can, then carefully catch it on the way down. If you are not confident enough to catch the ball on the way down, just let it hit the ground, pick it up and do it again. Make sure that you are into a deep squat, coming off the ground as fast as you can, and launching the ball as high as you can.
As the world becomes more sedentary and obesity rates continue to rise, it is important to make sure you are doing some type of total body workout that will keep you healthy. Many different types of exercises can help you improve overall health and well-being, but a lot of people aren’t familiar with how to incorporate these into their lifestyle. If this sounds like you, then today we have three total body medicine ball circuit exercises for you.
For your equipment-free workout to lose weight and tone your body, check out the Bodyweight Blender program, here!
